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“The cornerstone of Mexican cuisine and famously complex, mole sauce typically takes days to prepare.”
p. 56
The heart has long been associated with love. That’s why, come this time of year, we like to celebrate this life-giving organ and the love in our lives.
In this issue, we focus on all matters of the heart. From understanding how our emotions affect our health to exploring the link between inflammation and heart disease, we’ve got your back when it comes to keeping your heart—and the hearts of those you love—in tip-top shape. Plus, we’re sharing some food and supplement synergies that do double duty when paired up. What’s not to love about that?
As the cherry on top, we’re serving up some delicious recipes for you and that special someone … if you can bring yourself to share! From colourful heart-healthy recipes to unique and chocolatey flavour combinations, we’ve got just what you need to make this Valentine’s Day, and the final days of winter, an ode to love and good health.
Here’s to better health and wellness, together!
“To love and be loved is to feel the sun from both sides.”
—David Viscott
When it comes to meeting your health and wellness goals, it’s rare that you actually want to go backward, except in the case of reverse running, the latest fitness trend that’s exactly as it sounds: running backward. Also known as retro running—no ’80s leotard or leg warmers required—it’s a legitimate sport! Pre-COVID, there was even a reverse running biennial world championship.
Besides the occasional sideways glance you may get from passersby not in the know, taking up reverse running also comes with a host of health benefits: it’s easier on your knees, and it’s more stimulating to your heart, lungs, and muscles. Plus, for those looking to set a new personal record, retro running is a training tool you can use to improve your forward running speed.
Curious to give reverse running a try? Make sure to push off from the balls of your feet and look where you’re going!
Leave it to TikTok to popularize the next eye-raising nutrition fad: chia seed water, or, as it’s affectionately called, the “internal shower” drink. Made from chia seeds and water, social media influencers claim the gelatinous beverage improves satiety—and they’re actually right.
That’s because chia seeds swell in size after they’re exposed to water, and, when consumed, slow digestion, promoting a balanced release of energy after meals and feelings of fullness. More importantly, chia seeds can help lower blood pressure and reduce inflammation, are high in omega-3s, and keep you regular since they’re so fibrous—hence the “internal shower” moniker.
If you want to give this trend a try, mix 1 to 2 tablespoons (15 to 30 mL) of seeds into an 8- to 10-ounce (250- to 300-mL) glass of water. Chug it fast, before it has a chance to fully solidify.
What’s new in the world of natural
We’ve already started swapping plastic bottles for reusable containers and paying more attention to the ingredients in our everyday household products, so it makes sense that our beauty shelf would be next to make the shift to sustainability. Enter: byproduct beauty, a zero-waste initiative focused on producing items like face scrubs, eye creams, moisturizers, and cleansers from upcycled materials.
This means your exfoliator might be made from used coffee grounds, your lip balm from bruised bananas, your face mask from pumpkin flesh … you get the idea. So not only can you benefit from the natural ingredients in these products, but they also help the environment by curbing some of the 1.6 billion tons of food waste produced globally every year.
We’re feeling blue about this hair care trend—but in a positive way! Blue tansy is one of the latest botanical trends to bloom on the beauty scene, joining a long list of plants and flowers routinely used in hair care products to treat conditions like dryness and dandruff.
“Blue” tansy is actually a bit of a misnomer: in plant form, it presents as a golden yellow-hued flower. The indigo color develops once it’s distilled into an oil, whose chemical composition is purported to reduce inflammation.
The oil is pretty easy to find online, though it can be expensive due to its increasing popularity. Go the DIY route and mix a couple drops into your shampoo or scour your health food store’s shelves for hair masks, serums, and moisturizers that tout the tansy.
When it comes to heart health, food can be your best medicine. But protecting this vital organ goes beyond avoiding unhealthy foods. To slash your risk of heart woes, it’s also important to up your intake of foods that are full of the nutrients and other compounds, such as antioxidants, that research shows can help keep your ticker beating strong for years to come.
We now know a lot more about how to prevent cardiovascular disease, including both heart attacks and strokes, and it’s clear that healthy eating and living (such as getting plenty of exercise!) can make a huge difference.
There are certain foods that, instead of taking a solo adventure to improve our heart health, seem to perform better when set free to mingle. This is called food synergy: where the benefits of two or more foods eaten together can be greater than the sum of their parts. When working in unison, they amplify their nutritional benefits.
While researchers have only just begun to untangle all the super combinations, these good-chemistry eats and sips can pack outsize benefits for the well-being of your heart.
Dark leafy greens such as spinach and kale are already nutritional heavy hitters, but if you really want to reap their rewards, make sure to fatten them up. Research shows that consuming foods such as kale, tomatoes, and carrots—good sources of carotenoid antioxidants including lycopene and beta carotene—with a dietary source of fat, such as avocado, can increase how much of these heart-friendly plant compounds we absorb. The reason is simple: antioxidants such as lutein, lycopene, and beta carotene, which work to fend off the cell-damaging effects of free radicals to help protect heart health and promote healthier aging, are fat soluble, so they are better absorbed when consumed along with a source of dietary fat. The upshot is that whenever colourful veggies are on your plate, make sure to fatten them up with healthy fat sources, including olive oil, avocado, nuts, or seeds.
A recent study found that consuming avocado daily can help lower levels of LDL (bad) cholesterol—particularly a form of LDL cholesterol that is especially detrimental to heart health. Researchers credit some of this benefit to the antioxidants, including lutein, found in avocado.
While turmeric is increasingly being studied for its heart-benefitting, lipid-lowering, and anti-inflammatory powers, we don’t absorb its main bioactive compound, curcumin, into the bloodstream very well.
The good news is that a chemical found in black pepper called piperine can greatly bolster our ability to take up curcumin. Piperine could make it easier for curcumin to pass through the intestinal wall and into your bloodstream. So, whenever you add the golden spice to curries, soups, sauces, and scrambled eggs, don’t forget to also include a few twists of the pepper grinder.
Research shows that when people who are at risk for heart disease consumed higher amounts of spices such as turmeric for a month, they tested lower in levels of pro-inflammatory compounds, including cytokines.
Because iron is vital to transporting oxygen throughout the body to tissues, including your heart, it’s best to make sure your iron stores are well stocked. (Correcting an iron deficiency or anemia is important to improving heart function.)
A recent study linked iron deficiency with a 24 percent higher risk of heart disease and a 26 percent higher risk of death due to cardiovascular disease compared with not having an iron deficiency.
Of course, a hunk of steak is a good source of the mineral, but you can also get iron from plant-based foods such as oats, beans, lentils, tofu, fortified cereals, and spinach. There’s a catch, though: only 2 to 20 percent of the iron found in plant foods, called non-heme iron, makes its way from your digestive tract into your blood.
Mother Nature can lend a helping hand in the form of vitamin C (ascorbic acid)—present in berries, bell pepper, tomatoes, broccoli, and citrus, to name a few—which converts plant-based iron into a form that is more readily absorbed.
That makes it a good idea to top a steamy bowl of oatmeal with blueberries, load up a pot of bean-based chili with chopped peppers, and serve tofu with a side of broccoli. As a bonus, oats are rich in beta-glucan fibre that can help improve cholesterol numbers.
In addition, one study found that women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32 percent lower risk of heart attack compared with those who ate less.
According to a recent study, women who ate ironfortified cereal with kiwi fruit, which is especially rich in vitamin C, were able to raise their iron levels.
In recent years, the role that microbes in our gut and the metabolites they produce play in improving cardiovascular health is becoming apparent. Eating more fermented foods, such as yogurt, kefir, and sauerkraut, is one of the best ways to fertilize your microbiome with beneficial micro-critters for better heart and digestive health.
One way to feed these beneficial micro-organisms so they can proliferate is to supply them with a variety of different forms of dietary fibre, including pectin, found in apples. Pectin is a nondigestible soluble fibre considered a prebiotic, a.k.a. plant fibres that help healthy bacteria grow in your gut. And it’s believed that when the bugs in your digestive tract work on breaking down pectin, there’s a release of beneficial compounds such as butyrate.
Besides, one study found that healthy, middle-aged adults with a one-apple-a-day habit reduced blood levels of a substance linked to hardening of the arteries by 40 percent over four weeks. For a heart-protecting snack, top a bowl of plain yogurt with chopped apples and a few chopped nuts, or use thick Greek yogurt as a dip for apple slices.
To show your heart some love, it appears you need not settle for fat-free yogurt. New research among the world’s biggest consumers of dairy foods has shown, using blood levels of certain fatty acids, that higher intakes of dairy fat were not associated with an increased risk of death from cardiovascular disease.
The health impact of dairy foods might be more dependent on dairy types, such as yogurt, cheese, milk, and butter, rather than the fat content, with probioticlaced fermented options such as yogurt likely leading the way for heart health.
Time in nature should be what the doctor orders for heart health. A recent investigation found that spending time in, or living close to, natural green spaces is associated with significant health benefits, including a reduction in the risk of heart disease, type 2 diabetes, and premature death.
“Green space” was defined as open, undeveloped land with natural plant life, as well as urban settings that include urban parks and street greenery. One theory is that exposure to a diverse variety of bacteria present in natural areas may have benefits for the immune system and reduce inflammation.
A recent peer-reviewed study suggests a more manageable 7,000 steps a day could be a solid benchmark for reducing the risk by up to 70 percent for early mortality from diseases including cardiovascular disease, providing a much-needed break from the often-regurgitated and poorly validated number of 10,000.
According to a study that attempted to rank the best pro- and anti-inflammatory foods, tomatoes top the list as the best food for fighting inflammation. They contain vitamin C and potent antioxidants such as lycopene, which has been shown to reduce inflammation.
Inflammation is a natural part of the body’s immune system, but too much of it can be harmful and even lead to chronic diseases, including heart disease, if left unchecked. Refined grains and processed meats came in as the worst food groups for inflammation—so be sure your tomato sauce is strewn over whole grain pasta.
Dietary choices should be one of our primary methods of combatting heart disease. But the correct supplements can provide a helping hand. These supplement pairings are more proof that two heads are better than one when it comes to heart health.
magnesium & vitamin D
One of the functions of magnesium is to regulate vitamin D in our bodies. So, you need adequate amounts of magnesium to make your vitamin D supplements more effective.
iron & vitamin C
If your health care practitioner has advised you to use an iron supplement, taking it with vitamin C will support absorption. Some supplements include vitamin C, or you can take your iron with a food source, such as orange juice.
omega-3s & vitamin E
Combining omega-3 fatty acid and vitamin E supplementation can lower heart-hampering inflammation while boosting the body’s antioxidant capacity.
A practice of drinking tea daily can do your heart some good. One study discovered that adults who consumed more green or black tea were, on average, more likely to have lower total and LDL (bad) cholesterol; lower apoB, a type of cholesterol-containing protein that can damage arteries; and higher HDL (good) cholesterol than those who didn’t consume the ancient beverage.
folate & vitamin B6
These two B vitamins (along with vitamin B12) work together to reduce the level of an amino acid called homocysteine that, in high levels, is thought to damage artery linings, leading to higher stroke risk.
It might be that the potent antioxidants, including catechins, in green tea can improve your cholesterol profile. And it turns out you can make green tea even more of an antioxidant powerhouse by adding a squirt of lemon.
Research hailing from Purdue University shows that citrus juice can increase the amount of antioxidants in green tea that are available for the body to absorb by up to five-fold. The abundance of vitamin C in lemon and other sun-kissed citrus might be behind this perk.
vitamin K & flaxseed oil
Greater intakes of vitamin K can lower risk for cardiovascular diseases related to atherosclerosis. To bolster the absorption of fat-soluble vitamin K, pair supplements with a fat source such as a spoonful of flaxseed oil, which supplies heart-friendly omega-3 fats.
Recent research suggests you shouldn’t follow the lead of the Brits and spike your tea with milk. The scientists discovered that adding dairy-based milk to tea blunted its cardiovascular benefits.
Why? Casein protein in milk may bind up antioxidants in tea, rendering them less available for absorption. Milk may also inhibit tea’s ability to activate a special gene in the body that helps to open blood vessels.
Indeed, for too long in the Western scientific community, matters of the heart were kept separate from our overall, or physiological, health. But, there’s an increasing awareness—one that many cultures have known all along—that how we feel directly affects our physical health, and that our environments, including our upbringing, also impact our emotional and bodily health. Which is to say, it really is all connected.
“I believe it is important for one to realize that our thoughts and emotions, which are heavily connected, can impact our heart,” explains Ashlene Crichlow, registered provisional psychologist, creator of @blacktherapistofcanada Instagram platform, and member of the Alberta Black Therapists Network. And this connection, Crichlow points out, can result in, for example, emotions that elevate stress or emotions that lead to substance misuse and risky behaviours. Whether directly or indirectly, Crichlow says that our thoughts and feelings affect all areas of our lives.
But how do emotions affect our heart physically?
Naturopathic doctor Caroline Meyer, who works at Toronto’s Northstar Naturopathic, the Thunder Bay
Naturopathic Clinic, and supervises a pediatrics-focused clinic at the Canadian College of Naturopathic Medicine,
says that “when the heart is in a state of coherence, its rhythm regulates and blood pressure lowers. In states of anxiety, worry, and anger, the heart becomes dysregulated, putting excess strain on this organ.”
Research agrees, reporting that “human emotions, such as anxiety, depression, fear, joy, and laughter, profoundly impact psychological and physiological processes.”
How we feel influences disease prevention, injury recovery, and longevity, and the specifics of this increasingly integrative, all-encompassing science are fascinating. Our thoughts and how we feel emotionally and physically are woven together in an interlinking, intercommunicating network.
In fact, research shows that our mind-heart-body system affects our immune system and overall well-being. High positive emotions promote healthy weight and blood pressure, whereas low positive emotions increase the risk of heart disease.
“Of course, we have all experienced grief, heartache, sadness, anger, and fear,” affirms Meyer. “These emotional states, although temporary, can create psychological patterns that persist,” she adds, and, in turn, we might need to shift our behaviour.
Meyer gives the example of learning to avoid a triggering situation or insisting on space from a person who reminds us of the reasons we might be feeling a hard-to-handle emotion. Meyer explains that, while it might go against what your intuition or common sense tells you, it’s important to address difficult or even destructive emotions, rather than try to push them away.
“What emotions we push away,” says Meyer, “only become stronger. As much as possible, when worry or anger or despair emerge, shine a steady, curious attitude toward them. You’ll often be surprised at the insights you gain about the reasons underlying strong emotions.”
“It is now well documented and generally accepted that human emotions interact with the mind and body in complex and powerful ways that impact our health.”
Exploring how our emotions and environments affect our well-being
WORDS | Deena Kara Shaffer, PhD
It’s crucial to remember that environment, upbringing, and culture play a significant role in how we see and interact with the world. When these are in balance, this will make optimism and secure attachment more likely.
Crichlow says, “When an individual has experienced adversity, disconnect, or trauma, they might have a more pessimistic viewpoint and struggle with cognitive distortions that could negatively impact their overall well-being.”
Meyer adds that evidence indicates our environment directly impacts gene expression, and, in turn, genetics are involved in our response to stressors and triggers.
Meyer encourages each one of us to support our well-being by remaining open and curious in our moment-to-moment awareness. In this way, we can listen with more than just our ears, but with our hearts as well, and in so doing we can hear what Meyer describes as “the whispers and messages of our emotions and bodies.
“This is the key to balance and to health,” she says. “I recommend to all of my patients to check in with their heart, their emotional centre, several times per day. Ask ‘How am I feeling?’ and ‘What do I need in this moment, heart?’ to cultivate a curious, loving relationship with our hearts and bodies even, or especially, if our minds are screaming.”
And should our emotions overwhelm our hearts and minds, Crichlow emphasizes the importance of both carving out time for joyful habits and pastimes as well as connecting with a “trusted mental health professional who can work on things like boundaries, coping, and acceptance that can contribute to one’s level of life satisfaction.”
• Get physical and use active well-being to uplift mood.
• Tap into positive stress, which is called “eustress.”
• Heal your heart with humour.
• Immerse in nature to support your mental health.
• Give voice to your emotions through creative expression.
• Connect with others who make you feel good.
• Spend time reflecting upon purpose and meaning.
• Positive emotions support creativity, motivation, performance, collaboration, and leadership.
• Positive emotions can nourish positive relationships.
• Positive emotions enhance workplaces, including individual engagement, productivity, and work outcomes.
ne of the most important recent discoveries in health is that inflammation is a crucial contributor to a surprising number of conditions—
arthritis to unexpected ones such as depression, Alzheimer’s, cancer, and cardiovascular disease.
It is now known that inflammation plays an important role in cardiovascular disease. But how could inflammation be a cause of something that seems as uninflammatory as heart disease? We asked Decker Weiss, NMD, FASA, who is both a naturopath and a cardiologist at the Weiss Center for Health and Medicine.
He told us that inflammation plays both a general and a specific role. Generally, inflammation contributes to cardiovascular disease because inflammatory conditions such as arthritis, autoimmune diseases, and diabetes increase the risk of developing heart disease.
Specifically, Weiss says, “… elevated insulin, elevated blood sugar, trans fats, and homocysteine irritate and inflame the endothelium, or the lining of our blood vessels, initiating the process of coronary artery disease,” says Weiss. So, inflammation can both initiate and accelerate heart disease.
Atherosclerosis, or thickening of the arteries caused by plaque buildup, is an important example of how inflammation contributes to heart disease. Recent evidence shows that every step of atherosclerosis, from plaque formation to rupture is driven by inflammatory proteins called cytokines and interleukins.
Think of some of the ways garlic and dark chocolate can help your heart. Inflammation causes endothelial dysfunction, or impaired function (narrowing) of the lining of blood vessels, which leads to diseases of the circulatory system and atherosclerosis.
may help tamp down inflammation. So, supplementing with garlic could aid in improving endothelial function and elasticity of blood vessels and, thus, play an important role in preventing cardiovascular disease.
One of the most innovative studies on preventing heart disease started with two things we know—that inflammation causes heart disease and that diet causes inflammation—and asked whether diet could cause heart disease.
The huge study found that diets that were higher in foods that cause inflammation were associated with a significant 38 percent higher risk of cardiovascular disease, 46 percent higher risk of coronary heart disease, and 28 percent higher risk of stroke.
Inflammatory foods included red meat, processed meat, organ meat, refined carbohydrates, and sweetened beverages.
Anti-inflammatory foods are heart healthy and include leafy green vegetables, dark yellow vegetables, fruit, whole grains, tea, coffee, and wine.
may help reduce inflammation, and it may also improve endothelial function, improving blood vessel function and dilation enough to seriously reduce the risk of cardiovascular disease.
It follows, of course, that plant-based diets can help reduce your risk of developing or dying from cardiovascular disease.
“Supplementing with omega-3s was found to reduce the risk of cardiovascular disease by 13 percent and of dying of it by 35 percent.”
One of the important reasons a plant-based diet is anti-inflammatory is because of the kinds of fats it favours.
Animal foods are high in saturated fats, which not only increase blood clotting but are also highly inflammatory.
Plant foods, on the other hand, are high in monounsaturated and polyunsaturated fats, which not only reduce blood clotting but are also powerfully anti-inflammatory.
Cardiovascular diseases are the leading cause of death worldwide. An unhealthy diet is one of the most significant risks.
The most detailed study of dietary fats so far found that replacing just 5 percent of calories from saturated fat with monounsaturated and polyunsaturated fats lowers the risk of dying from cardiovascular disease.
In a broad review of studies involving omega-3 polyunsaturated essential fatty acids, supplementing with omega-3s was found to reduce the risk of cardiovascular disease by 13 percent and of dying of it by 35 percent.
When we asked Weiss about heart supplements with anti-inflammatory powers, he recommended hawthorn and curcumin. He explained that hawthorn protects the endothelium, while Curcumin, he says, “has a more general anti-inflammatory effect and also reduces the oxidation of cholesterol.”
The following are all potent anti-inflammatories that may have a positive effect in preventing heart disease:
• ginkgo
• olive leaf extract
• pine bark extract
• grapeseed extract
• green tea
• pomegranate
• ginger
• hibiscus
• vitamins C and D
• quercetin
There are two important lessons from the inflammationheart health connection. The first is that simple dietary changes and safe natural supplements may help prevent and treat cardiovascular disease. The second is the need to be aware of early heart-health warning signs such as joint pain, digestive issues, blood sugar issues, fatigue, insomnia, and depression.
So, with a couple lifestyle tweaks and a little awareness, you can give your heart the love and care it needs to keep beating strong! The question is, are you ready to begin?
FOOD
soy nuts and seeds
HEART-HEALTH BENEFITS
may help significantly lower LDL (bad) cholesterol
contribute to lower LDL (bad) cholesterol and triglycerides and may help lower the risk of dying from cardiovascular disease
NUTRIENTS
isoflavones
fiber; monounsaturated and polyunsaturated fats
extra-virgin olive oil
flaxseed
can help reduce the risk of coronary artery disease and improve cholesterol
may help lower blood pressure
monounsaturated fats; phenolic compounds
omega-3 EFAs; lignans
“Animal foods are high in saturated fats, which not only increase blood clotting but are also highly inflammatory.”
You don’t need to choose function over fun; enhance your fitness joy
I dread workouts. Once I’m in, they aren’t so bad, but each day, five days per week, it’s a mental sweat for me just to convince myself to start a workout, and if I opt out, I feel guilty. Sound familiar? It doesn’t have to be this way. It’s okay to drop the “function” for “fun.”
The buzzwords in today’s workplace include “work-life balance.” The phrase refers to the need for workers to have enough personal time outside of work, so they are effective, engaged, and motivated workers while at work.
I argue that the same balance is necessary for your workouts to be effective, when considering fitness and your life. In fact, the stakes are perhaps higher when it comes to your workout and fitness choices, because unfocused and disinterested workouts can result in injury.
I’m often asked this question by readers and clients alike: “What is the best exercise to keep you heathy?” What do you think it is? CrossFit? Barre class? Yoga? High-intensity interval training? Low-impact steady-state training?
There is a well-established and commonly understood connection between exercise and positive mental health. Less studied and understood is the significant positive correlation between positive mental health and exercise adherence. But, sure enough, it works both ways!
This means that just as some people can spiral downward into negative mental and physical health, they can also lift themselves upward toward positive mental and physical health! The key is to find an activity that you enjoy doing and that still gives you bang for your buck.
There are plenty of hobbies that don’t happen in a gym that are fun and healthy.
Here’s a taste of some fun activities, their caloric expenditure, and their physical benefits (which, as we know, also carry mental health benefits).
Gripping, bending, walking, lifting, stretching: gardening has it all, not to mention the mental benefits of taking care of plants, the mental exercise of planning over space and time, increased exposure to sunshine and vitamin D, and fresh air. Plus, you can burn a similar number of calories as you would at a fitness facility.
As Sir Richard Thompson, past president of the Royal College of Physicians in London, UK, once said, “… there is a gym outside many a window.”
Depending on your sex, whether you walk or ride a golf cart, and how many holes you play (not to mention how many balls you have to go looking for), you can burn between 531 and 2,467 calories, on average, per 18 holes. Include hand-eye coordination, core strengthening, and “one-with-nature” benefits, and you’ve got one heck of a healthy hobby!
The average 65-year-old burns about 350 calories per 60-minute doubles match. Not only that, but cardiovascular conditioning, flexibility, and hand-eye coordination are all challenged in this most enjoyable tennis adaptation.
Yep! You heard right. A grandmaster chess player (world elite player) can burn up to 6,000 calories per day, due to increased breathing rates, blood pressure, and muscle contractions (also known as a stress response). I can’t vouch for physical benefits, but there’s no doubt it is mental exercise at its finest.
The good news is that you can get all the vitamins, minerals, and macro- and micronutrients that you need from your diet. The bad news is that around one in three people are nutrient deficient in at least some area of their diet. Check with your health care practitioner to determine if you might be deficient and if you might benefit from supplementation.
Drop by your local health food or vitamin store and ask them about daily supplements, including multivitamins, powdered greens, protein powders, and creatine (which provides a multitude of potential health benefits).
The best exercise to keep you healthy is the exercise that you’ll actually do!
While boiling down overall quality of health to one key factor may be over-simplistic, recent scientific literature has attempted to do just that, and with convincing supporting data. Chronic inflammation, caused by factors such as dietary influences, environmental exposures, and mental stress, appears to be at the root of many leading diseases, including those of the heart and other organs.
The solution? Eat better, be active, and do more of the things you love.
Seeking solitude and inner connection
WORDS I Tracy Peternell FINDING
If you’re searching for some soulful solitude, you’re not alone. Busy lives and busy minds make finding moments of quiet more elusive than we’d like. Taking the time to explore the opportunities that exist in our own surroundings can offer a low-stress opportunity to refresh, regroup, and reset—especially when travel is difficult due to finances, time constraints, or that busy life.
I love the feel of preparing for a getaway, no matter how short. The thought of even a quick break from the everyday instills a feeling of giddy anticipation that offers additional motivation on even the hardest of days.
On my bucket list of must-visit BC destinations was the Nectar Yoga Retreat, where they promise an experience that provides inner connection and outer exploration. So, along with Jen, my cousin and favourite travelling companion, we headed by ferry to Nectar, ready for some much-needed quiet time. Nectar did not disappoint.
Nestled among the towering alder trees of Bowen, a small island located in Howe Sound off the BC coast just north of Vancouver, Nectar, though close to the mainland, offers the intangible gifts of a remote location only found by travelling deep—and for many hours—into nature.
The retreat sits on 20 acres within the Skwxwú7mesh (Squamish) unceded core traditional territory, and is a visual representation of exceptional peace and tranquility.
Built in 2018 and opened in 2019, one short year before the COVID-19 pandemic would hit, the current Nectar Yoga retreat was constructed as a profound labour of love by husband-and-wife duo Andrea Clark and Satjeet (Sat) Pandher.
“Sat and I have always been into mediation and yoga. There are so many online options—and that’s wonderful— but there is something very special about being in the energetic and physical presence of another, especially through yoga.”
When Andrea was 21, she travelled to India to complete her yoga teacher training and to embark on a journey of self-discovery. Through this journey, she found a deep connection to her practice, and a desire to share the experience with others. The Nectar vision was formed.
Nectar was originally created as an exotic retreat business. However, Andrea felt that it was generally attracting an elite clientele who possessed the luxury of time. She wanted to build a retreat that was close to home but felt far away and was accessible to all.
Andrea also wanted to provide visitors with the feeling of home. “I wanted to build on the idea of home as a physical place, but also home within the body, because a lot of people struggle with the concept of what home means to them, personally.” The Nectar program was carefully and intentionally designed to support this vision.
Nectar provides luxury accommodations in a natural setting that focuses on details—from the yoga and meditation practices and design of the spaces and grounds to the vegan meal options and additional services like massage and tarot card readings. Every aspect of Nectar was created with the totality of the experience in mind, and the deep-rooted feeling of “home” embedded.
Husband-and-wife duo Satjeet (Sat) Pandher and Andrea Clark.
I wanted to build on the idea of home as a physical place, but also home within the body, because a lot of people struggle with the idea of home.” “
A Nectar retreat is a very sensory experience—from the sound of the wind through the trees and the pungent smells of earth and fragrant foliage, to the sight of the modern A-frame cottages and majestic geodesic dome.
Nectar’s geodesic dome, where daily yoga and meditation sessions are offered, is a powerful presence at its mathematical centre that creates stillness. It was chosen as Nectar’s centrepiece experience because of “the energies it holds and radiates to students, both intentionally and subconsciously.”
When Andrea and Sat created Nectar, their hope was to create simplicity for guests whose lives have many moving pieces. Their mission is to feed consciousness; this is behind everything they do at Nectar.
“We created Nectar as a sacred, safe space for everyone, a safe, beautiful, thoughtfully designed space that
incorporates nature, rewilding, and reconnecting to what’s important.” Yoga speaks to all of it.
My experience at Nectar included a mixture of daily meditation and yoga—enjoyed outside in the warm sunshine, relaxing walks around the grounds and along the beach, and healing moments of quiet reflection in their comfortable hammocks.
There was also delicious plant-based food, prepared by Sat with fresh seasonal ingredients and an eye for presentation, happily enjoyed at the family-style wooden table in the Onyx Lodge, a communal space that boasts stunning views and welcoming décor.
The last morning offered a magical silent walking meditation with Andrea through the lush forest surrounding the Nectar grounds. She gently encouraged me to engage with my senses once again, taking in all I heard, smelled, touched, and felt. It was a deeply moving experience and a beautiful way to end my stay.
Once back on the mainland, I revelled in the afterglow of my time on Bowen and as a guest at Nectar. Usually energetic and full of chatter, I relaxed into the slowness of my thoughts and the connection to my body.
There is a residual sense of calm that comes after a few days of intentional self-care, and I felt more capable somehow, ready to reimmerse myself into my busy life, yet with a renewed sense of surety and self-confidence. I felt more grounded and better prepared to let go of extra baggage I’d been carrying.
I learned a lot from my stay at Nectar, and more than just the obvious. I spent time reflecting on these lessons: that in stillness and connection with self comes trust—trust in my ability to understand that my path is unique and different from others’—and that there is beauty in that understanding.
When we slow down long enough to hear our inner voice, the one that comes from deep instinct and understanding of one’s own needs and desires, we reap the rewards of the wise old sage that lives within each of us.
I encourage you, too, to take the time you need to reflect on what you need to find peace and stillness in your own life. Take a few hours, or a few days (you deserve it!), to find your North Star and let it guide you with certainty through the uncertainties of life. I promise, you’ll be better for it.
Cultivate natural beauty with a little imagination and your own green thumb
Ironically, some of the first leaves to poke up in the spring belong to “weeds,” plants we tend to reject, but that provide us a free garden harvest even before our crops do. From dandelions and plantain to chickweed and lamb’s quarters, help yourself to these nutrient-dense foods while you wait for the soil to warm for planting!
Whether it’s pots on a porch or balcony, a shared community plot, or an entire backyard, your garden is a green sanctuary for both you and other creatures—a little patch of nature, be it wild or manicured. Some pre-season tasks will help set the stage for success.
Revisit last year’s garden and any lessons learned, then articulate your goals for this season. Perhaps you want to increase diversity, focus on feeding yourself, or shape your garden like a mandala for the sheer joy of it? A simple sketch can be helpful for visualizing possibilities and as a handy reference for this time next year.
Go through your seed packets and jot down those you’ll need to acquire.
Order seeds from a small seed company or pick them up at a local store or seed exchange. Explore what local nurseries have on offer through their catalogues or websites—it may not yet be time to plant, but you can work those berry bushes, asparagus crowns, or purple coneflowers into your plan at this stage. Scout out local sources of topsoil, compost, manure, mulch, and any other resources you may want in larger quantity.
Can you reduce the need for this precious resource through your choice of plants or use of mulch? Can you implement or increase rainwater collection?
If you’re getting antsy to do a little yard work, tend to your compost pile and note if it needs more “greens” or “browns” to get cooking come spring. Don’t, however, give in to the urge to pull aside mulch and dead plant debris until the soil really wakes up—beneficial insects rely on this shelter for a little while yet.
Winter may yet have a firm grip outdoors, but our thoughts are free to turn to spring and all things gardening!
In fact, while we’re still cozied up inside and before most of the hands-on work begins, March is the ideal time to plan and prepare for the growing season ahead.WORDS | Jackie Skrypnek
Like whole foods, whole sources are best (fish fertilizer, seaweed, bone and blood meal, guano).
These improve soil’s water- and nutrient-holding capacity and contribute beneficial microbes.
Choose ones that are built to last over discount varieties (you might find deals at garage sales, reuse stores, or on online platforms). Old standbys include a spade, rake, garden fork, trowel, hori hori knife, stirrup hoe, and bypass pruners. Don’t forget the ever-handy wheelbarrow!
Prioritize local suppliers, organic if possible, and open-pollinated varieties that can be saved, thus contributing to seed security.
For raised beds, plant supports, stepping stones, and others, consider the sustainability of your materials. Are they renewable, repurposed, recyclable, and/or nontoxic?
In permaculture, one of the guiding principles is to “obtain a yield.” Fresh food is a garden yield, certainly, but so is beauty and sanctuary; so is habitat for fellow creatures. Happily, these yields often go hand in hand. What’s more beautiful than the dazzling stems of rainbow chard or the company of birds cheerfully finding worms in your healthy soil? For a garden you can relish for its outward charm and deeper sustainability, you can’t go wrong with a handful of basic practices.
Use compost to enrich your soil with nutrients and microbiology, then protect that microbial life and soil structure with a layer of mulch or a living crop. And since tilling takes a heavy toll on the invisible ecosystem underground, you’re better to gently loosen planting areas with a few twists of the garden fork.
Plan to bask in the beauty of the garden you create by incorporating some seating. A hammock would take the basking to a new level! It may be hard to imagine in March, but you’ll likely be grateful for a shady spot come midsummer, so consider some tall plants such as sunflowers, a honeysuckle vine, or peas on a trellis.
Any garden will benefit from flowers interspersed throughout. Phacelia attracts pollinators, yarrow draws beneficial predatory insects, marigolds deter pests, nasturtiums and calendula are edible ... the list goes on. If you’re a flowers-only gardener, your patch of blooms can become a bird and insect haven if you plant native varieties to which they are adapted.
You may prefer solitude in your garden, but you can still gain inspiration and tips from fellow enthusiasts in your community. A little digging will likely turn up a local gardening group or horticultural society full of people sharing experience, questions, and even excess plants.
March
Choose long-season vegetables (tomatoes, peppers, celery); herbs (holy basil, parsley); and flowers (viola, strawflower).
If your climate allows, try a spring cover crop such as buckwheat or fava beans.
A cold frame or plastic tunnel will warm the soil for earlier planting. Prune trees and shrubs for shape before they leaf out.
April
Add more vegetables (cabbage, squash); herbs (thyme, lemon balm); and flowers (alyssum, zinnia).
As soon as ground is workable, plant trees, shrubs, and cold-tolerant plants such as peas, onions, kale, calendula, and bachelor buttons.
Enrich soil with compost in preparation for planting.
May
Some plants, such as corn and cucumbers, tend to do well when started just a few weeks before transplanting outside.
Almost all seeds, transplants, and perennials can go in the ground, but check your region’s typical last frost date for those tender ones (beans, squash).
June
Successive plantings of quick-growing veggies such as radishes and greens can be started.
Keep seeds and transplants moist. Mulch any bare soil once plants have sprouted.
THIS IS A BROAD GUIDE TO GARDEN TASKS THROUGH THE SEASON. PLANTING CALENDARS MORE SPECIFIC TO YOUR GROWING ZONE ARE AVAILABLE ONLINE.
Red is a colour commonly associated with passion and love, but red foods may have a direct effect on our heart health. Mother Nature made good use of her red paint brush, packing red foods with both flavour and colour.
The same pigments that give red foods their colour, called anthocyanins, are also responsible for a host of health benefits, including reduction of inflammation in the body, and have been shown to help with heart health, playing a role in better cholesterol and triglyceride profiles.
Certain red foods, such as tomatoes, contain lycopene, an antioxidant that helps prevent damage to cells from oxidation and has been shown to have a role in reducing cardiovascular risk factors including high blood pressure and metabolic syndrome.
Red foods such as cherries and cranberries are packed with free radical-fighting vitamin C, which helps protect cells from damage and also helps our body form blood vessels, cartilage, muscle, and collagen in bones.
The colour red may actually have a more direct effect on our hearts by increasing our heart rates when we simply perceive the colour. Read on for red recipes sure to lift your appetite and make your heart happy.
Cooked tomatoes are an excellent source of the powerful antioxidant lycopene. This simple yet luxurious dish is based on a dish from the south of Spain, similar to a North African shakshuka. The recipe draws on Spanish paprika and roasted red pepper for its smoky flavour. It’s a satisfying meal, equally at home on the dinner table as on the breakfast bar.
INGREDIENTS
1 tsp + 1 Tbsp (5 mL + 15 mL) extra-virgin olive oil, divided
1 red bell pepper
1 onion, halved and sliced lengthwise
1 tsp (5 mL) peeled, crushed garlic
1/2 tsp (2 mL) crushed red pepper flakes
1 tsp (5 mL) sweet smoked paprika
28 oz (796 mL) can whole tomatoes
1/4 tsp (1 mL) salt
1 Tbsp (15 mL) honey
1/4 tsp (1 mL) hot smoked paprika (optional)
1 cup (250 mL) chopped red chard
4 eggs
1 Tbsp (15 mL) chopped parsley
RECIPES | Helena McMurdo PHOTOS | Scott Yavis FOOD STYLING | Bruce Nollert1. Turn oven broiler to high. Rub red pepper with 1 tsp (5 mL) olive oil and place in baking pan. Place pan under broiler. While watching carefully, turn pepper occasionally as each side blackens under the heat, about 10 minutes. When all sides of red pepper have been fully blackened, remove from oven and place in paper bag to cool.
2. Add 1 Tbsp (15 mL) olive oil to 9 in (23 cm) cast iron skillet and sauté onion on medium-low heat for about 5 minutes, until soft. Add garlic and red pepper flakes, and continue to cook for a further 5 minutes, until garlic is translucent. Add sweet smoked paprika and tomatoes to pan, stir thoroughly to incorporate, and allow to simmer on medium heat for 20 to 30 minutes.
3. Once pepper is cool, peel and discard skin and seeds. Place flesh in food processor or blender and purée. Add pepper purée
If you want to save yourself time on the day of preparation, you can make the tomato sauce in advance. It can be refrigerated up to a day ahead. Simply heat slowly on the stovetop and bring up to a simmer when you’re ready to cook the eggs.
to tomato sauce with salt, honey, and, if desired, hot smoked paprika. Allow sauce to simmer for 15 minutes more. Add in red chard and mix through.
4. Crack eggs into individual pinch bowls or glasses and set aside. Press the bowl of a soup ladle into sauce and pour in an egg. Then tip contents slowly into tomato mixture. Repeat with remaining eggs, arranging them evenly over surface of skillet. For soft eggs, simmer for approximately 10 minutes, covering halfway through. Sprinkle with parsley and serve with a warm tortilla or a piece of crusty bread.
EACH SERVING CONTAINS: 182 calories; 8 g protein; 10 g total fat (2 g sat. fat);18 g total carbohydrates (13 g sugars, 4 g fibre); 241 mg sodium
Delicious, sweet berries and sharp red onion combine, with the help of some balsamic vinegar and a hint of basil, to make a classic salad. Red berries such as strawberries and raspberries are very good sources of vitamin C.
2 Tbsp (30 mL) pumpkin seeds
1 cup (250 mL) sliced strawberries
1/2 cup (125 mL) whole raspberries
1/4 cup (60 mL) finely sliced basil
1 tsp (5 mL) balsamic vinegar
1/2 tsp (2 mL) maple syrup
1 Tbsp (15 mL) extra-virgin olive oil
1/4 tsp (1 mL) salt
1/4 red onion, sliced 5 cups (1.25 L) baby mustard greens or arugula
STEPS
1. In large skillet, toast pumpkin seeds over medium-high heat, stirring frequently, until golden brown. Pour onto plate to cool and set aside.
2. In bowl, place berries, basil, vinegar, and maple syrup, and stir gently to coat. Set aside and allow to marinate for about 30 minutes. After time has elapsed, into large bowl, strain any liquid and add one or two raspberries, reserving the remainder.
3. Mash the two raspberries in liquid in large bowl, add olive oil and salt, and whisk together. Add red onion and greens and toss to coat. Arrange on large platter, placing reserved marinated berries on top. Sprinkle with pumpkin seeds and serve.
EACH SERVING CONTAINS: 85 calories; 2 g protein; 6 g total fat (1 g sat. fat); 8 g total carbohydrates (4 g sugars, 3 g fibre); 156 mg sodium
Any nut will serve as a suitable stand-in for pumpkin seeds. Try almonds, walnuts, or hazelnuts, and toast them in a hot pan using the method outlined above.
Herbs and spices have been used as remedies for thousands of years. Here are some that evidence suggests may have beneficial effects for cardiovascular health.
Cayenne
Like paprika, hot and spicy cayenne contains capsaicin, which reduces inflammation, believed to be a factor in plaque buildup in blood vessels.
Cinnamon
This popular spice is high in inflammationcombatting antioxidants. Research involving people with type 2 diabetes found cinnamon to be associated with a reduction in cholesterol levels.
Coriander
The plant Coriandrum sativum produces the seeds we know as coriander, and the leaf which we refer to as cilantro. Both may benefit heart health and are associated with helping to lower cholesterol. (Check out the next recipe, which puts coriander to good use!)
Garlic
If the flavour of this essential cooking staple isn’t gift enough, studies have shown that garlic may help lower blood pressure.
“Red berries such as strawberries and raspberries are very good sources of vitamin C.”
Coriander- and cumin-seasoned winter root vegetables get a burst of juicy fresh flavour with a sprinkling of pomegranate seeds, packed with vitamins C and K. A bright burst of chopped cilantro finishes off this earthy dish. Double the recipe to serve a few more.
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) ground cumin
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
4 medium carrots
2 parsnips
3 small beets
1 Tbsp (15 mL) extra-virgin olive oil
1 Tbsp (15 mL) pistachios
2 tsp (10 mL) maple syrup or pomegranate molasses
2/3 cup (160 mL) pomegranate seeds (see tip)
2 Tbsp (30 mL) chopped cilantro
STEPS
1. Place baking tray in oven and preheat to 350 F (180 C).
2. In small bowl, mix coriander, cumin, salt, and pepper. Peel carrots and parsnips, scrub beets, and chop all into bite-sized pieces. In large bowl, toss vegetables with olive oil and spice mix until well coated. Pour onto hot baking tray and return to oven to roast for 35 to 45 minutes, stirring twice during cooking time.
3. In food processor, pulse to chop pistachios into large bread crumb-size pieces.
4. Once vegetables have finished cooking, remove them to serving tray and toss with pomegranate molasses. Sprinkle with pistachios, pomegranate seeds, and cilantro, and serve.
EACH SERVING CONTAINS: 172 calories; 3 g protein; 5 g total fat (1 g sat. fat); 30 g total carbohydrates (17 g sugars, 7 g fibre); 262 mg sodium
Get to know the natural geometry of the pomegranate and you’ll never go wrong.
1. Start by using a knife to mark out a circle on the skin at the top, or crown, of the pomegranate.
2. Cut the skin, but don’t pierce into the fruit itself.
3. Gently peel back and remove this circle of skin to reveal sections of the pomegranate, delineated by the inedible white pith.
4. Use a knife to make a cut into each section to get you started.
5. Now, with your hands, gently break pomegranate apart along those sections to access the pomegranate seeds, also known as arils.
To reduce any mess from the red juice, you can break the sections apart in a bowl of water. Any excess pith will float to the top and can be easily removed with a slotted spoon, while seeds will sink to the bottom.
“Coriander- and cumin-seasoned winter root vegetables get a burst of juicy fresh flavour with a sprinkling of pomegranate seeds.”
This dish feels fancy but is a cinch to put together. A sweet sauce of frozen cherries with a splash of heart-healthy red wine brings a touch of luxury to a simply cooked lean pork tenderloin. Cherries, packed with vitamin C and polyphenols, have been shown to have effects on heart health, including reduced oxidative stress, inflammation, and blood pressure levels.
PORK
1 pork tenderloin, about 1.1 lbs (500 g)
Scant salt and pepper
2 tsp (10 mL) Dijon mustard
1 Tbsp (15 mL) fresh sage
1 Tbsp (15 mL) ground almonds or hemp hearts
SAUCE
1 cup (250 mL) frozen cherries
1 tsp (5 mL) honey
1/4 cup (60 mL) dry red wine
1/4 cup (60 mL) low-sodium chicken stock
1 sage leaf
1 cinnamon stick
STEPS
1. Preheat oven to 400 F (200 C).
2. Season pork with salt and pepper. With pastry brush, apply mustard to outside of pork.
3. In oval platter or dish, mix sage and ground almonds or hemp hearts and roll pork in mixture to coat.
4. Roast pork on baking sheet for 15 to 20 minutes, or until an inserted meat thermometer registers an internal temperature of 145 F (63 C). Remove pork from oven and allow to rest, covered, for 5 minutes.
5. While pork is cooking, in shallow skillet, combine sauce ingredients and cook over medium-high heat until reduced by half and mixture becomes thick and syrupy. Set aside, keeping it warm, but not hot.
6. To serve, slice pork in 1/2 in (1.25 cm) slices, arrange on serving platter, and pour sauce overtop.
EACH SERVING CONTAINS: 204 calories; 25 g protein; 7 g total fat (2 g sat. fat); 7 g total carbohydrates (5 g sugars, 2 g fibre); 125 mg sodium
Pork can dry out quickly if overcooked, so to ensure flavour, as well as safety, it’s important to use a meat thermometer to test doneness. Pork can be consumed safely at an internal temperature of 145 F (63 C).
The US Department of Agriculture recommends a rest time of at least 3 minutes after the meat has been removed from the oven. When measuring temperature with a meat thermometer, make sure that you’ve removed the meat from the heat source before placing the thermometer in the thickest part of the meat.
“A sweet sauce of frozen cherries with a splash of heart-healthy red wine brings a touch of luxury to a simply cooked lean pork tenderloin.”
Showstopping recipes starring some unique chocolate pairings
For many of us, chocolate is an indulgent treat all on its own. However, something magical happens when it’s paired with other ingredients. Depending on the chocolate used, its nuanced flavourings commingle and highlight, yet at the same time complement, the paired ingredient.
While most of the common tried-and-tested pairings for chocolate lean more toward the sweeter spectrum, chocolate pairs equally well with earthier and savoury ingredients, too
Before jumping into the kitchen to start playing with chocolate in your favourite recipes, take a minute to taste the chocolate you intend to use first. Each individual chocolate offers its own distinctive flavours, textures, and aromas.
Good quality chocolate can also be a bit temperamental in its demands for storing and handling to avoid spoiling. Chocolate should always be stored in a cool, dry, and odour-free environment, but not in the refrigerator. On its own, chocolate’s best flavour is always achieved at room temperature.
Read on to discover some recipes with unique chocolate pairings that are sure to thrill and delight, whether you’re looking for something impressive to serve this Valentine’s Day or just to spice up your routine on a Tuesday night.
Try taking this soup recipe as a base idea and making it your own by switching out the can of diced tomatoes for another unique complementary chocolate pairing such as carrots or beets. Just note that you’ll need to add some extra water, and cooking time will be longer.
Warming spices and chocolate transform this tomato soup into a memorable meal.
1 Tbsp (15 mL) avocado oil or grapeseed oil
1 medium yellow onion, diced
2 garlic cloves, peeled and minced
1 medium carrot, peeled and diced
1 celery stalk, diced
1/4 cup (60 mL) sun-dried tomatoes, chopped
1/2 tsp (2 mL) kosher salt
1/2 tsp (2 mL) ground coriander
1/4 tsp (1mL) ground cayenne pepper
1 Tbsp (15 mL) cocoa powder, plus extra for garnish
1/2 cup (125 mL) white wine
28 oz (796 mL) can diced tomatoes
2 cups (500 mL) water
1 ripe pear, chopped
2 oz (57 g) unsweetened dark chocolate, finely chopped
1 avocado, peeled and diced, for garnish Chopped tomatoes for garnish (optional)
1. In stockpot over medium-high, heat oil. Add onion and sauté until translucent, about 4 minutes. Add garlic, carrot, celery, and sun-dried tomatoes. Continue to cook, stirring often, until carrots have softened, about 5 minutes. Season with salt, coriander, ground cayenne pepper, and cocoa powder. Cook for 1 minute to toast spices before adding white wine. Cook, stirring constantly, until white wine has evaporated, about 2 minutes. Stir in diced tomatoes, water, and pear. Bring soup to a simmer, reduce heat to medium-low, cover, and let soup simmer, stirring occasionally, for 30 minutes. Remove stockpot from heat and stir in unsweetened chocolate until chocolate is fully melted and well incorporated into the soup.
2. Working in batches, in blender, blend soup until smooth. Return to clean stockpot over low heat to warm gently.
3. To serve, divide soup among serving bowls and garnish with diced avocado and a dusting of cocoa powder, if desired. Enjoy while warm.
EACH SERVING CONTAINS: 274 calories; 5 g protein; 18 g total fat (6 g sat. fat); 26 g total carbohydrates (9 g sugars, 9 g fibre); 171 mg sodium
In the world of food pairings, cheese with chocolate probably isn’t the first one that comes to mind. These fancy-looking lollipops have maximum wow factor for very little effort. One of the cornerstones of this recipe is the best-available ingredients to ensure the tastiest results. Try these lollipops as a fun hors d’oeuvre with a glass of full-bodied red wine or as a dessert.
3/4 cup (180 mL) finely grated Parmigiano-Reggiano cheese
Freshly ground black pepper
1 1/2 oz (43 g) 80% dark chocolate
1. With oven rack in middle position, preheat oven to 350 F (180 C). Line 2 baking trays with parchment paper and set aside.
2. Place 9 medium-length wooden skewers on baking trays, leaving at least 4 in (10 cm) between each. Place 1 Tbsp (15 mL) grated cheese at alternating ends of each skewer. With your fingers gently spread cheese into 3 in (7.5 cm) circle, ensuring that part of the circle lays over the skewer. Season lightly with black pepper.
3. One tray at a time, bake Parmesan circles until cheese has melted, spreads slightly, and is lightly golden brown, about 6 to 8 minutes. It’s important to keep an eye on the lollipops as they cook. If undercooked, they won’t be crisp; if overcooked, they’ll taste bitter. Let Parmesan lollipops cool on baking tray. Repeat baking process with remaining tray.
4. While Parmesan lollipops cool, in heatproof bowl set over saucepan of simmering water, melt chocolate while stirring constantly with rubber spatula. Make sure water in saucepan does not touch bottom of bowl or you run the risk of burning the chocolate. Once chocolate has melted, remove from saucepan and set aside to cool for a few minutes. Lightly drizzle chocolate over cheese lollipops on baking trays and transfer trays to refrigerator, allowing chocolate to set for 10 minutes.
5. To serve, gently remove lollipops from baking trays and enjoy. If not ready to enjoy right away, they will keep refrigerated in an airtight container for up to 3 days.
EACH LOLLIPOP CONTAINS: 60 calories; 3 g protein; 5 g total fat (3 g sat. fat); 3 g total carbohydrates (1 g sugars, 1 g fibre); 94 mg sodium
If you’re a fan of spice, try jazzing up Parmesan Chocolate Lollipops by omitting the black pepper and substituting a pinch of your favourite smoked paprika or spicy chili pepper powder for a sweet, spicy, and salty bite.
Having a healthy and balanced relationship with chocolate, dark chocolate in particular, may be beneficial to both your mind and your body. Choosing quality over quantity is key.
Chocolate, specifically chocolate that contains at least 70 percent cacao content, has been shown to have high levels of antioxidants, which, in turn, can contribute to a number of health benefits. These benefits include increased heart health, strengthened immune system, sharpened brain function, and reduced stress.
So, rejoice (and maybe enjoy a nibble) in the fact that there are many ways to enjoy chocolate within a healthy diet.
The cornerstone of Mexican cuisine and famously complex, mole sauce typically takes days to prepare. This recipe cuts down on the prep and cooking time significantly, yet still yields a deeply flavourful, chocolate-kissed sauce that perfectly complements roasted butternut squash, earthy black beans, and zesty pickled onion.
1/2 small red onion, peeled and cut into very thin semicircles
1/4 cup + 1 Tbsp (60 mL + 15 mL) lime juice, divided
3/4 tsp (3 mL) kosher salt, divided
1 medium butternut squash
1 Tbsp (15 mL) grapeseed oil or avocado oil
15 oz (425 g) can no-salt-added diced tomatoes
15 oz (425 g) can black beans, drained and rinsed, divided
2 garlic cloves, roughly chopped
1 small yellow onion, roughly chopped
1 chipotle chili pepper in adobo sauce, roughly chopped
1 Tbsp (15 mL) adobo sauce (from chipotle chili peppers)
1/2 tsp (2 mL) ground cinnamon
1 tsp (5 mL) dried oregano
1/2 tsp (2 mL) ground cumin
2 Medjool dates, pitted and roughly chopped
1/4 cup (60 mL) smooth almond butter, peanut butter, or sunflower seed butter
3 oz (85 g) unsweetened chocolate, chopped, plus extra for garnish
Cilantro for garnish (optional)
1. Place large, rimmed baking tray in oven before preheating oven to 400 F (200 C).
2. In medium-sized stainless steel or glass bowl, place thinly sliced onion along with 1/4 cup (60 mL) lime juice and 1/4 tsp (1 mL) salt. Scrunch mixture with your hands until onions have wilted slightly and set aside while preparing rest of dish.
3. To prepare butternut squash, peel, cut in half lengthwise, deseed, and cut each half crosswise into 1/2 in (1.25 cm) semicircles. Place in large bowl along with oil and 1/4 tsp (1 mL) salt. Toss to combine, then tumble onto preheated baking tray, spreading out into a single layer. Roast squash until tender but not mushy, about 25 minutes.
4. Meanwhile, prepare mole sauce. To bowl of blender, add diced tomatoes along with their liquid, three quarters of the black beans, garlic, onion, chipotle chili pepper, adobo sauce, cinnamon, oregano, cumin, dates, and remaining 1 Tbsp (15 mL) lime juice and 1/4 tsp (1 mL) salt. Purée until smooth.
5. Transfer smooth sauce to medium saucepan and place over medium heat. Bring to a simmer, while stirring often, and cook for 4 minutes. Add almond butter and chocolate, stirring until melted and smooth. Remove saucepan from heat.
6. To serve, spread warm mole sauce in thick layer over bottom of serving platter. Pile roasted squash on top and scatter with remaining black beans and drained, pickled red onions. If desired, finely grate some extra unsweetened chocolate overtop and garnish with cilantro. Consider serving this dish accompanied by soft corn tortillas to mop up all the delicious mole.
EACH SERVING CONTAINS: 244 calories; 6 g protein; 16 g total fat (5 g sat. fat); 25 g total carbohydrates (8 g sugars, 7 g fibre); 322 mg sodium
Play within the framework of this recipe to vary the mole as you wish: nut or seed butters to make it creamy, different dried fruits for sweetness, your favourite roasted chilies for heat, and your favourite chocolate for body and richness.
“The cornerstone of Mexican cuisine and famously complex, mole sauce typically takes days to prepare.”
This cake is sure to make an impression. The unique pairing of rich and fudgy chocolate cake flavoured with rosemary and crowned with billowy tufts of lemon frosting will make it a standout ending to any meal. Feel free to switch out the frosting for your go-to recipe if tofu isn’t your thing!
1 lb (450 g) eggplant
5 oz (150 g) unsweetened chocolate, chopped
1/2 cup (125 mL) unsweetened applesauce
1/4 cup + 2 Tbsp (60 mL + 30 mL) maple syrup, divided
1/4 cup (60 mL) cocoa powder, plus extra for garnish
1/2 cup (125 mL) finely ground almond flour
2 tsp (10 mL) cream of tartar
1 tsp (5 mL) baking soda
1/4 tsp (1 mL) kosher salt
2 tsp (10 mL) finely chopped fresh rosemary leaves
12 oz (340 g) extra-firm tofu, drained and well dried
2 Tbsp (30 mL) coconut oil, melted
2 tsp (10 mL) finely grated lemon zest
3 Tbsp (45 mL) lemon juice
1/2 tsp (2 mL) vanilla extract
STEPS
1. Line 5 x 9 in (13 x 23 cm) loaf pan with parchment paper and set aside.
2. Set oven rack about 6 in (15 cm) from broiler and preheat broiler. Lightly grease rimmed baking tray with coconut oil.
3. Trim off top of eggplant and cut in half lengthwise. Place cut side down on greased baking tray. Broil, checking and turning eggplant every couple of minutes, until eggplant is cooked through and very soft, about 20 minutes. Remove eggplant from oven, place oven rack in centre of oven, and preheat to 350 F (180 C).
4. While eggplant is cooking, in medium-sized heatproof bowl set over saucepan of simmering water, melt chocolate while stirring constantly with rubber spatula. Make sure water in saucepan does not touch bottom of bowl or you run the risk of burning the chocolate. Once chocolate has melted, remove from saucepan and set aside to cool for a few minutes.
5. When eggplant is cool enough to handle, scrape out the inside, discarding charred skin, and place in bowl of food processor fitted with steel blade attachment. Along with eggplant pulp, add applesauce, 1/4 cup (60 mL) maple syrup, and melted chocolate to food processor. Purée until smooth, scraping down sides of bowl as needed.
6. In large bowl, whisk together cocoa powder, almond flour, cream of tartar, baking soda, salt, and rosemary. Add eggplant mixture to dry ingredients and fold together with rubber spatula until just combined and no pockets of dry ingredients are left. Tip batter into prepared loaf pan and smooth top. Bake in preheated oven until edges of cake look cooked, about 40 minutes. Let cake cool to room temperature in loaf pan on wire rack; don’t be alarmed: it will fall slightly. Remove cake from pan, transfer to serving platter and refrigerate for at least 1 hour.
7. While cake cools then chills, prepare lemony frosting. In blender, combine together tofu, remaining 2 Tbsp (30 mL) maple syrup, melted coconut oil, lemon zest, lemon juice, and vanilla extract until smooth and creamy. Take your time: this may take a few minutes and require the blender to be scraped down a few times. Transfer to airtight container and refrigerate until ready to use.
8. When ready to serve, remove chocolate rosemary cake from refrigerator. Spread top of cake with lemony frosting and garnish with a dusting of cocoa powder, if desired. Slice and serve. Any leftover cake will keep refrigerated in an airtight container for up to 4 days.
EACH SERVING CONTAINS: 210 calories; 8 g protein; 14 g total fat (8 g sat. fat); 19 g total carbohydrates (10 g sugars, 5 g fibre); 146 mg sodium
Preserve all that lemons have to offer by first finely zesting lemon rind before juicing. Even if you don’t need lemon zest for your recipe, it freezes beautifully if stored in an airtight container, ready for another day.
Salus Calcium-Magnesium gives your body what it needs for strong and healthy bones and to maintain proper muscle function. It helps with muscle function and recovery, and contains easily absorbed forms of calcium and magnesium along with zinc, vitamin D, whole food concentrates, and digestive herbs for enhanced absorption. myhealthology.ca
This gelatin-free formula features elderberry, vitamin C, vitamin D3, and zinc to support immune function. Elderberries are traditionally used in herbal medicine to help relieve symptoms of colds and flu. Each vegetarian gummy provides essential nutrients for the development and maintenance of bones, cartilage, teeth, and gums. webbernaturals.com; 1-800-430-7898
By combining integrative and conventional therapies, CIPAG Clinic has been able to help patients with chronic and degenerative illnesses for over 35 years. Contact us to schedule a free phone consultation with one of our experienced and caring doctors. frontdesk@drcastillo.com; cipagclinic.com
Get the benefits of cranberries in a tasty, one-per-day vegan gummy! Webber Naturals® UltraCran® contains a 50:1 cranberry concentrate—the strongest-potency cranberry extract on the market. Cranberries are traditionally used in herbal medicine to prevent recurring urinary tract infections. webbernaturals.com;
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Progressive® MultiVitamins provides all the essential vitamins and minerals needed to support your body based on your specific age, gender, and lifestyle. Whether you are looking for a children’s multivitamin, a 50-plus formula, or something for an active lifestyle, Progressive has a multivitamin to support your specific needs. progressivenutritional.com
Prairie Naturals Hair-Force synergistically combines 22 natural nutrients recognized for their role in restoring, repairing, and nourishing hair. Now you can stimulate maximum growth of the hair follicle while minimizing hair loss. The combined effect of these vitamins, minerals, and nutrient cofactors directly counteracts the hair-damaging negatives caused by stress, illness, hormonal imbalances, and other health and environmental concerns. prairienaturals.ca
Here’s a handy roundup of heart health supports from this issue of sage . Read through this list and make a note of the ones that make sense for you and your family. Then breeze through the grocery store, confident that you’re filling your cart with seriously healthy star power.
In a broad review of studies involving omega-3 polyunsaturated essential fatty acids, supplementing with omega-3s was found to reduce the risk of cardiovascular disease.
Soy (p.29)
Soy—which can be found in foods such as edamame, tofu, miso, tempeh, and soy sauce—may help significantly lower LDL (bad) cholesterol.
Avocado (p.13)
A recent study found that eating avocado daily can help lower levels of LDL (bad) cholesterol— particularly a form of LDL that is especially detrimental to heart health.
Extra-virgin olive oil can help reduce the risk of coronary artery disease and improve cholesterol.
Chia seeds include plenty of soluble fibre, which has been linked to lower risk for several diseases, including type 2 diabetes and heart disease.
The potent antioxidants, including catechins, in green tea may improve your cholesterol profile.
Tomatoes and other red foods contain lycopene, an antioxidant that helps prevent damage to cells from oxidation and may have a role in reducing cardiovascular risk factors.
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Even though we’re still in the thick of winter, our eyes are already looking toward spring. Don’t get us wrong—we’re not wishing winter away, but we are excited for the vitality that spring tends to bring. As the world around us comes alive, it reminds us that it feels good to grow, to thrive, to renew, and, yes, to rest.
In the next issue of sage, we’re focusing on how to keep our immune systems strong and functioning at their best. To help you do so, we’ll be exploring a range of natural immune supports and offering tips for creating healthy habits that will actually last. We’re also sharing some easy and delicious immune-supporting recipes featuring seasonal superfoods that may just make snack time the healthiest part of your day.
Until then, we hope the love we’ve poured into these pages will help guide you into the beauty of spring.
